Extreme Weight Loss: How Much Weight Can You Lose In A Week??

Extreme Weight Loss: How Much Weight Can You Lose In A Week??

2861 Comments | Diet

how much weight can you lose in a week without eating

People always ask: How much weight can you lose in a week?” Well… to answer your question I have good news, awesome news, and bad news.

First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK

That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time.

In fact, you can lose up to 15 pounds in one week if you do it correctly.


Yup, you read that correctly, if you follow the methods at the end of this post, all the weight you lose during the week will be pure body fat. The conventional statement that losing more than 2 pounds per week leads to muscle, organ, and hair loss is absolute unicorn shit.

How do I know this? Because some awesome scientists from the American College Of Nutrition back in 1999, conducted a study, which tested 2 groups of people for 12 weeks.

One group only did traditional cardio, while the other group only did weight training. Both groups ate 800 calories a day. At the end of the study, both groups lost large amounts of weight, but the one that only did cardio lost large amounts of lean muscle mass, and the one that only did weight training didn’t lose any muscle mass at all.

So there you go, some hard hitting scientific facts that prove that you will not lose muscle during extreme dieting as long as you lift weights.

Note: And if you don’t have a gym membership or if you don’t have access to any weights, then doing a well-designed bodyweight program like Bodyweight Burn is your next best option.

And lastly, the bad news: YOU HAVE TO EAT VERY VERY LOW CALORIES

So yeah…. you have to eat a ridiculously low amount of calories to lose a lot of weight in a week. I’m talking along the lines of 800 calories a day. The amount that would make any nutritionist hang themselves.

And now, onto the plan, but first, a picture of steaks:

How much weight can you lose in a week protein

I didn’t want to put a boring picture of a scale, so here’s some delicious steaks. I’m guessing this isn’t the best article to put this picture in

The 2 step plan to lose the maximum amount of weight in a week

Please note that the following plan can be used by both men and woman.

And don’t do this plan if you’re under 18, you’re way too young to be eating such low calories.

I guarantee that if you follow the plan below, you will lose 10-15 pounds(water and fat) in one week:

1) For one week only, eat 800 calories per day.

2) Workout 2-3 times per week with weights. Make sure the weights are heavy and be sure to hit all body parts.

That’s all.

Some notes/tips about the above 2 steps:

  • 800 calories is very little food, for any man, woman, or baby walrus. Because of this, I suggest that you only eat 1 meal per day a la Brad Pilon’s Eat Stop Eat. If you eat one 800 calorie meal per day, then you’ll at least feel somewhat satisfied, but if you split that up into 3 or even worse, 6 meals per day, then you’re not going to fare so well on this one week venture. Yes, this means that you will be fasting 24 hours every day for a whole week. Just remember, you will be burning fat, not muscle.
  • Whenever possible, eat higher protein and eat foods with high water content such as fruits and soups. Also, drink lots of coffee and green tea, since they both tend to blunt hunger quite well.
  • Stick with heavy compound exercises when in the gym. That means no curling and crunching, and if you even step foot on a treadmill, my dumbass radar will go off and I may have to kill you.
  • Above all, keep yourself distracted and out of the kitchen. If you’re constantly prancing around the kitchen and thinking about food, you’re going to fail. So keep yourself busy. Read a book, play some video games, take a nap, work on your tan, or shave your pubes. I don’t care. Just do something that doesn’t involve food.
  • [EDIT 10/6/2014] I should also add that your protein intake needs to be HIGH. Like really high. In fact, the majority of your calories should probably come from protein, fruits, and veggies if you want this diet to be effective. The protein will help keep you full but more importantly also help maintain muscle.

Remember, this is only for one week

I just wanted remind you all, that this sort of extreme weight loss plan is only a temporary plan. The results don’t have to be temporary, but the plan is. Please do not try and do this weight loss plan for more than a week. Doing so is really going to mess with your head and you’ll most likely binge back to your original weight. After one week, transition to a more moderate weight loss plan for the long haul.

I hope you guys now know the answer to “How much weight can you lose in a week?”

Take it to the next level with the Xtreme Fat Loss Diet

Many people have been asking me, “Can I do this for more than 7 days?”

And the answer is no.

The way I laid out the diet above at 800 calories, you can’t do it for more than 7 days.

But there is a more strategic approach you can take where you can go and lose a ridiculous amount of fat in 25 days or less.

The program is called the Xtreme Fat Loss Diet, created by fat loss experts Dan Long and Shaun Hadsall. It’s essentially a much more fleshed out version of the plan I laid out above that will allow you to lose MASSIVE amounts of fat and get as lean as possible in just 25 days. Plus the program incorporates cheat meals so you still get to eat your favorite foods.

Questions? Like steak? Let me know down below.

devon - October 6, 2018

you know…I have acutally tried this once before reading and i lost just about 15 pounds. I did solely running with a 500 calorie intake for a week, and then after that week i did heavy weight lifting. if you really do it and stay committed then work your way back onto a regulated diet plan you will be looking at a better you.

Kika - October 7, 2018

I’m currently 154pounds and I want to lose weight at least 40pounds, I’m trying the 900calorie meal plan and i’m doing 1000 jumps on rope a day, and drinking water alot , how much it will take for me to loose these 40pounds ?? And should I continue my diet for over than a month
I need to loose weight very quickly, please any advice ??

I’m sorry English is my third language 🙂

    Keith - October 7, 2018

    you are not gonna lose 40 pounds in a month. Stop looking for quick fixes.

    Maja - October 23, 2018

    ive been losing about 3kg by just following a 10min workout every day, doing 10k steps (just walking my dogs) and trying to not eat too bat foods, not been that successful lol. im a 14 yr old girl btw, age and sex matters a lot. i wouldnt advice you to eat under 1500 kcal per day because its just gonna wear your body out and make it go into starvation mode (youre metabolism goes downn and its hard to lose more weight). so just eat 1500 calories or more (max 2000) and do about 1h of exercise, both cardio and strenght and walk a lot, or go on jogs every day. ive been doing this and already lost a lot. i was about 70kg, on the edge of being overweight, but now im 67kg, after 15 days :). you dont have to be this ridiculos about weight loss, its not healthy and youre destroying your body by eating under 900, eat fruits and shit in bettween your meals at least, and drink water A LOT because it ups your metabolism.
    hope this helpd 🙂

Mike Fitz - October 10, 2018

The reason you lose muscle when you do cardio training and only have 800 calories per day is because of the intensity and the energy reserves your body uses and how. If you are already at a calorie deficit, you’ll most like be ketogenic and so your body resorts to fats first to break down, but with the intensity of cardio being sustained for a longtime, eventually the easily available fats, ie what’s available in the blood stream, and can be quickly broken down and fed into it, they run out and it’s quicker for your body to create energy by breaking down protein as it’s right there in your muscles, where the energy is needed. If these people were to walk instead of running, they also wouldn’t lose muscle mass. The issue with weight lifting and eating a high protein diet, whilst also on a calorie deficit, is that a) it’s harder to maintain relative to doing a long walk every day, b) if you injure yourself lifting, which is highly likely with such an energy deficit, your body may not have available the necessary parts to heal itself, and finally c) your body cannot be anabolic or catabolic at the same time, ie you can’t lose fat and build muscle at the same time, so your much better off doing six weeks of a calorie restriction whilst doing long daily walks, then doing six weeks of weightlifting and ensuring that when you eat before and after a workout, you replace the energy used immediately, and ensure adequate protein to repair the torn fibres. That’s just my opinion, so take it with a grain of salt.

SABRINA - October 10, 2018

has anyone any advice i need to lose weight in 2 weeks about a stone. thank you.

Chrissie - October 20, 2018

Can I do hot yoga instead of weight training in this scenario? It’s non cardio, but should still be strengthening.


    Keith - October 21, 2018

    Not ideal. I wouldn’t go so low cal if you do

Reeve - October 21, 2018

I love coming on here since you answer every person’s — ahem legitimate — question. It’s also fun to see the latest way people are scheming to dance around realities of actually doing it. I’ve made it as long as six days, and did a few three day stints. If ever I get through seven… How long do you recommend for recovery between the seven day anti-binges?

    Keith - October 21, 2018

    Like i said, this is not a quick fix. It’s just a tiny “jump start”.

    Do this for 7 days then go on a more realistic, long term diet.

Brian Chalmers - October 22, 2018

Question! So I’m generally an active guy, I’m on a calorie deficit just now as about 230lbs but I do train heavy weights plus cardio 3x a day then a longer run 2x a day and try to hit 10,000 steps everyday outside of this… you know for fun… because that’s fun…. Anyways, say I try this for a week, what do you suggest I do actively? Keep the heavy weights going, bin the cardio…. and reduce the walking distance? or maintain at 10,000 steps? or see how I go and if I feel I can’t do 10,000 that day stop?

Thanks for the help bud! Enjoying your knowledge!

    Keith - October 22, 2018

    steps are fine, id just ditch the cardio if you’re going to increase the deficit.

Leena - October 22, 2018

How can i do this diet and lose 10 pounds a week and to e my body as a girl can ypu name some exercises ?

Maja - October 23, 2018

I’m a fourteen-year-old girl and I weigh around 67 kg, I know that that is very close to being overweight. I would like to get to 60kg quite fast. I don’t hate my appearance and I do have quite a bit of self-confidence, but I’m not blind, I look bloody pregnant. My stomach fat is extremely annoying and I want to get rid of it. I have very bad self-control and can’t stick to ditching chocolate or cola or chips. I also overeat when tasty foods in front of me. do you have any tips to help me? I walk around 10k steps a day and do fast exercises almost every day (I’ve had trouble following it every day.)

    Keith - October 23, 2018

    there’s no easy answer besides to stop eating so much junk food. Throw it out or portion things out. Talk to your parents or someone older you trust and ask them for help. Do NOT do this diet.


Leave a Reply: